Managing Menopause & Weight Gain

In a recent article with Black Health Matters, Dr. Alaa Gerais explains that hormonal changes during menopause often lead to unexpected weight gain, a challenge that can be particularly pronounced for Black women. Research shows that Black women tend to experience menopause earlier and endure symptoms for a longer duration than their peers.

Despite these challenges, there’s good news! With the right approach, including healthy lifestyle choices and personalized care, you can manage your weight, reduce symptoms, and feel your best.

A woman practicing self-care and healthy living during menopause through diet and exercise.

Are You Experiencing Menopause?

The onset of perimenopause is typically marked by irregular periods. If your menstrual cycle becomes less frequent, you may be entering perimenopause. Once you have gone without a period for 12 consecutive months, you are considered to have reached menopause. Common symptoms of perimenopause and menopause include;

Hot flashes
Fatigue
Sleep disturbances
Mood swings or depression
Forgetfulness
Loss of motivation
Reduced mental clarity
Changes in appetite
Muscle aches or pain
Loss of lean body mass
Weight gain
Increased sensitivity

Manage Symptoms Through Lifestyle Changes

A balanced diet and regular exercise play a crucial role in mitigating menopausal symptoms. Proper nutrition and physical activity help stabilize estrogen levels, promoting overall well-being.

Eat Well

A nutrient-rich diet supports hormonal balance and helps alleviate menopause symptoms. Focus on whole foods, lean proteins, and fiber while minimizing processed sugars and unhealthy fats.

Stay Active

Exercise, particularly strength training, preserves bone density and supports metabolism, helping to maintain a healthy weight and reduce symptom severity.

Seek Personalized Care

Menopause is a highly individual experience. Dr. Gerais emphasizes the importance of discussing personal health strategies with a healthcare provider to tailor diet, exercise, and lifestyle adjustments for optimal well-being.

Eat Well

A balanced diet helps keep hormone levels steady, which can reduce menopause symptoms.

Stay Active

Regular exercise, especially weight training, strengthens bones and supports a healthy metabolism.

Finding Your Approach

Seeking proper care during menopause is vital for maintaining optimal health. Due to health disparities and limited access to adequate care, Black women may experience prolonged and more severe symptoms. Early consultation with a healthcare provider ensures proactive management. A comprehensive hormone panel can offer insights into your unique hormonal profile, guiding personalized treatment strategies. Since there is no one-size-fits-all approach, your plan should address your specific needs.

A healthcare professional performing acupuncture on a patient’s forehead, highlighting traditional Chinese medicine for holistic wellness.

Keep Advocating For Your Health

You have the right to be fully heard, and your concerns should be taken seriously by your healthcare provider. If you feel that your symptoms are being dismissed or that your provider is not addressing your concerns appropriately, it may be time to seek a new healthcare professional. It is important to find a provider who not only understands your needs but also actively listens to you. Part of advocating for your health involves researching potential providers and choosing one who will utilize their expertise to support you. If a provider is not meeting your needs, do not hesitate to find someone who will.

Break The Silence On Menopause

While menopause is a natural process, it is not necessary to endure the transition without support. Ensuring that you receive adequate care throughout this time is your right. Hormone replacement therapy (HRT) is a treatment option that many women consider, discussing the associated risks and benefits with a healthcare professional is crucial. Each woman’s experience is unique, and open conversations with our mothers, sisters, daughters and others in our communities can help break the silence surrounding menopause. By sharing experiences, we can foster understanding and support for our future generations.

Menopause should not be a taboo subject but rather something openly addressed within the community.

We appreciate Black Health Matters for shedding light on this important topic and for featuring Dr. Gerais’ expertise. Their dedication to supporting Black women’s health is inspiring!

Read the full article: Black Health Matters

Commentary for “What You Need To Know About Menopause” provided by Alaa Gerias, NMD. For more about Dr. Gerias visit his bio page by clicking here.

Originally published in Black Health Matters – Helping Patients Manage Menopause & Unexpected Weight Gain – By: Keyaira Boone

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From Black Health Matters

What You Need to Know About Menopause